Ukuhamba iklabishi ebomvu ikhanda elibomvu ukushaya iklabishi eluhlaza njalo
Iklabishi elibomvu yizinhlobonhlobo zeklabishi ngezingulube ezengeziwe eziguqula umbala ngokusho kwe-acidity noma i-alkalinity yenhlabathi ekhulile, noma i-acidity yokupheka ketshezi nayo. Iklabishi elibomvu linenani lokudla okunomsoco kunoklabishi oluhlaza futhi kubhekwa njengokudla okuphansi kwe-carb.
Ukugcina umbala walo obomvu uma upheka iklabishi ebomvu, upheke ngeviniga, ujusi kalamula, noma esinye isithako esiyinkimbinkimbi.
Uma ungenjalo, kuzovame ukuphenduka okwesibhakabhaka. Izakhi ze-pH ezizenzelayo zingenziwa ngejubusi elibomvu.
Ama-carbohydrate nama-Fiber Counts for Red Cabbage
Omunye wemifino engabizi kakhulu nxazonke, iklabishi encane ingakulungiswa ngezindlela eziningi ezihlukene: ezigxotshiwe, enenkomo yenkomo, njengenkanyezi ku-cole slaw noma nge-sauteed.
| Ukulungiselela iklabishi ebomvu | Ama-carbs, i-fiber nekhalori ayalwa |
|---|---|
| ½ indebe yeklabishi ebomvu eqoshiwe | 2 amagremu we- carbs net , i-1 gram ye-fibre, ama-kilojoule ayi-14 |
| ½ indebe yeklabishi ebomvu eluhlaza okwesibhakabhaka | 2 amagremu we-carbs net, 1 igramu ye-fibre, ama-kilojoule ayi-11 |
| ½ indebe yeklabishi ebomvu ephekiwe | 3 amagremu we-carbs net, ama-gramu angu-2 e-fiber, ama-calories angu-22 |
| Inhloko encane yeklabishi (ububanzi obuyi-4 intshi) | 30 amagremu we-carbs net, ama-gramu angu-12 e-fiber, ama-calories angu-176 |
Index of Glycemic for Red Iklabishi
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi. Njengezinhlobo eziningi zemifino engekho isitashi, akukho ucwaningo lwesayensi lwe-glycemic index yeklabishi ebomvu .
Ukulinganiselwa Umthwalo We-Glycemic we-Iklabishi Ebomvu
Umthwalo we- glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose. Njengoba kungekho ucwaningo lwesayensi kwinani le-glycemic yeklabishi elibomvu, umthwalo we-glycemic ukulinganisa.
| Ukulinganiselwa komthwalo we-glycemic weklabishi obomvu |
|---|
| ½ indebe yeklabishi ebomvu eqoshiwe: 1 |
| ½ indebe yeklabishi ebomvu eluhlaza okwesibhakabhaka: 1 |
| ½ indebe yeklabishi ebomvu ephekiwe: 1 |
| Inhloko encane yeklabishi (ububanzi obuyi-4 intshi): 15 |
Izinzuzo zezempilo zeKhabishi Elibomvu
Iklabishi elibomvu ngumthombo omuhle kakhulu we-fiber. Umthombo omuhle kakhulu wevithamini C kanye ne-vitamin K, umthombo omuhle kakhulu wevithamini A, nomthombo omuhle we-vitamin B6 nama-manganese.
Iklabishi elibomvu inamaprotheni amaningi aphezulu kuneklabishi eluhlaza, ikakhulukazi i-polyphenols kuhlanganise ne-anthocyanins, eyabangela umbala obomvu. Futhi, iklabishi ebomvu inezinsimbi ezimbili kabili kuneklabishi eluhlaza.
Iklabishi elibomvu linamavithamini A ngaphezulu kuka-10 kuneklabishi eluhlaza. Zombili izinhlobo zeklabishi ziqukethe i-vitamin A ngendlela ye-carotenoids beta-carotene, i-lutein ne-zeaxanthin. I-Beta-carotene i-antioxidant engabuye iguqulwe ibe yi-vitamin A oyidingayo ukuze ubone futhi uhlale unempilo. I-Lutein ne-zeaxanthin isebenza njengama-antioxidants emehlweni. Ngokwezicwaningo zocwaningo, i-lutein ne-zeaxanthin ingasiza ekuvimbeleni ukusabalalisa kokuqala kwe-macular ukukhula okuqhubekayo kusukela ekuthuthukeni kuze kube sekupheleni kwesikhathi.
Ngaphezu kwalokho, iklabishi ingenye yemifino ye-cruciferous, eye yaboniswa ukuthi inezindawo zokulwa nomdlavuza.
Ngambalwa nje ama-3 kuya ku-5 ama-servings ngeviki lala imifino, efaka iklabishi eluhlaza , ukholifulawa , i- broccoli , amahlumela aseBrussels, ama-kale, kanye nemifino ye-collard, ingasiza ekuvikeleni ezinhlotsheni eziningi zomdlavuza kuhlanganise ne-prostate, amaphaphu, amathumbu kanye ne-colon. Kunobunye ubufakazi bokuthi lokhu kungafezwa ngokuyingxenye ngokuvuselela ezinye izinhlobo ze-enzyme esiqindi esibopha ama-carcinogens.
Imithombo
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